Zesty Bean Gumbo

Filé powder (ground sassafras leaves used mainly to flavor and thicken gumbo) can be found in the spice section of your grocery store.

Yield: 6 servings (serving size: 1 cup gumbo and 1/2 cup rice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 266
  • Calories from fat: 13%
  • Fat: 3.7g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 0.6g
  • Protein: 8.8g
  • Carbohydrate: 51.6g
  • Fiber: 5.1g
  • Cholesterol: 0.0mg
  • Iron: 3.9mg
  • Sodium: 412mg
  • Calcium: 89mg

Ingredients

  • 2 teaspoons olive oil
  • 1 cup diced onion
  • 1 cup sliced fresh or frozen okra
  • 1 cup chopped green bell pepper
  • 1/2 cup diced celery
  • 1 teaspoon filé powder
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon crushed red pepper
  • 2 garlic cloves, minced
  • 1 1/2 cups Garden Brown Sauce
  • 1 cup tomato juice
  • 1/2 cup frozen whole-kernel corn, thawed
  • 1 (15-ounce) can no-salt-added black beans, drained
  • 1 (14.5-ounce) can whole tomatoes, undrained and chopped
  • 1/2 cup chopped green onions
  • 3 cups hot cooked long-grain rice

Preparation

  1. Heat olive oil in a large saucepan over medium-high heat. Add diced onion and next 7 ingredients (diced onion through garlic), and sauté 3 minutes. Stir in the Garden Brown Sauce and the next 4 ingredients (sauce through chopped tomatoes), and bring to a boil. Reduce heat, and simmer 20 minutes. Stir in chopped green onions. Serve over rice.
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